When it comes to exercise , do you have a hard time finding the time or get stopped by lack of equipment or desire to join a gym? Can you find 7 minutes in your schedule? Just imagine that in only 7 minutes you can get all of the benefits of a long aerobic and resistance training workout without the use of any equipment or need to go to a gym. Your body weight is used as resistance. No weights are necessary. It can be done ANYWHERE! The secret is intensity and intervals.
In just 7 minutes of High Intensity Circuit Training or HICT, you can get maximum results with minimal investment and reap benefits such as:
Increased energy
Combat fatigue
Improved muscle strength
Increased endurance
Accelerated fat loss
Increased growth hormone
Improved cardiopulmonary health
Decreased insulin resistance
This has been scientifically studied and shown to work in a published article in the American College of Sports Medicine Health and Fitness Journal. They used the following 12 exercises that work all of your body parts along with your heart and lungs:
Jumping Jacks
Wall sit
Push ups
Abdominal crunch
Step up onto a chair
Squat
Triceps dip on a chair
Plank
High Knee runs in place
Lunge
Push up with side rotation
Side plank
High Intensity Interval
Each exercise in the circuit is done for 30 seconds with high intensity. You know you have reached that intensity if you pant and can’t speak or if your heart rate is >85% -95% of your target hear rate, which is 220-age. Using a heart rate monitor is best.
Recovery or Rest Period
Rest for 30 seconds or less between intervals. Maximum benefit occurs if rest is less than or equal to 15 seconds.
Not everyone may be ready for this high intensity workout. Proceed with caution if you are obese, out of shape, previously injured or have high blood pressure or heart disease . Be sure to check with your doctor as some modifications may be necessary until you build strength and endurance. Workout slides are available on You Tube along with timing. Try it so you can be slim and strong in just 7 minutes.
Lorraine Maita, MD is a recognized and award winning physician and author-transforming people’s lives through preventive and anti aging medicine. She is a Diplomate of the American Academy of Anti Aging and Regenerative Medicine and Board Certified in Internal Medicine and has over 20 years experience in Preventive Health and Wellness, Internal, Occupational and Travel Medicine and Executive Health.
Dr. Maita served as Vice President and Chief Medical Officer at Prudential Financial, Medical Director on The Pfizer Health Leadership Team and Medical Director of North America for Johnson & Johnson Global Health Service and was an attending physician at St.Luke’s/Roosevelt Hospital, Emergency Department and Executive Health Examiners in New York City. She is a consultant for companies wanting to develop or enhance their employee and occupational health and wellness programs and has a private practice in Short Hills, NJ. She is author of “Vibrance for Life: How to Live Younger and Healthier.”
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